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Amino acid derivative

Creatine

Creatine is a compound the body makes from the amino acids arginine, glycine and methionine. It is stored in muscle and also comes from meat and fish.

Also listed as creatine monohydrate, creatine 2-oxopropanoate, a-methylguanidinoacetic acid

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Which foods contain creatine?

Fish and meat provide creatine, while the body also produces it. Germany’s Verbraucherzentrale gives an approximate content of 0.5 g per 100 g of fish or meat and about 10 mg per 100 g of cow’s milk. These are broad food-category estimates, not values for every cut, species or preparation. 1

Fish and meat

0.5 g100 gApproximate amount reported by Verbraucherzentrale. 1

Cow’s milk

10 mg100 gApproximate amount reported by Verbraucherzentrale. 1

Do vegetarians need a supplement?

Creatine is not an essential dietary nutrient because the body can make it. People eating little or no meat and fish may start with lower stores and may respond more strongly to supplementation for sport. That possibility is different from diagnosing a deficiency from a vegetarian diet. 1

Sources